Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-Row 250m
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific prep
*Coaches choice
Metcon
Thrive 52 Challenge #33 (Time)
Every 5 minutes x5
25 abmat situps
40 Heel taps (20 each side)
500m row
-Rest the remaining time
(Record slowest round)